If you adopt the following tips from the Center for Nutrition Policy and Promotion into your daily diet, you’ll reap the benefits of good nutrition and provide your body with great fuel for great performance!
1. Balance Calories You may already be making great food choices, but simply overeating. Determine your calorie level and be sure to include enough physical activity to balance your daily calories. For a moderately active female adult, 2000 calories are recommended and 2600 calories are recommended for a moderately active male.
2. Enjoy your Food, but Eat Less Take time to enjoy your food, but also pay attention to your level of hunger and fullness. Learn to realize when you have had enough. Also, cook more often at home where you can control what you put into your foods.
3. Avoid Oversized Portions With so many super-sized meals or extra value meals, portions have become greatly distorted. Learn appropriate portion sizes, share a meal and/or use smaller plates to reduce your current portion sizes.
4. Foods to Eat more Often in your diet are fruits, veggies, whole grains and fat free dairy products.
5. Foods to Eat less often are foods high in added sugar, salt and solid fats…cakes, cookies, ice cream, candy and fatty meats such as sausage, bacon and hot dogs
6. Make half your plate Fruits and Vegetables Learn to include a wide variety of fruits and vegetables. Fresh, frozen and canned vegetables can all fit into your diet.
7. Switch to Fat Free or Low Fat 1% milk You’ll be getting fewer calories and less saturated fat, but identical amounts of calcium and other great nutrients found in whole milk.
8. Drink Water in place of Sugary drinks Cut your calories by replacing soda, energy drinks, and sports drinks with water or unsweetened beverages.
9. Compare Sodium in Foods Read the nutrition label on processed foods to determine sodium counts. Purchase foods labeled “low sodium or no salt added” for healthier choices.
10. Make half your Grains whole Read labels Choose 100% whole grain breads, cereals, crackers, pasta and brown rice.
Start by implementing these tips into your eating plan. You’ll benefit by providing your body with higher quality fuel for your daily demands and better nutrients to ward off chronic diseases.